Tag Archives: Tissue Health

Foods That Improve Joint and Tissue Health

Although many products claim to relieve joint pain, many do so without relieving the cause underlying the pain. The result is that the sufferer continues to put pressure on their joints unknowingly, continuing to do further harm. While certain supplements may relieve pain in the short term, it takes an average of 4 to 8 weeks to rebuild bodily tissue using good nutrition. This is why a steady diet plan is crucial when it comes to improving joint and tissue health.

Fatty fish

Fatty Fish
When it comes to keeping joints functioning, it’s all about the Omega-3s. Omega- 3 fatty acids, such as are found in halibut, tuna, salmon, herring, and sardines, can help lower inflammation levels and ease painful arthritis symptoms. These bone healthy nutrients work to lower overactive immune responses that can cause the degeneration of tissue, easing joint movement. Consuming significant amounts of omega-3s can also reduce the need for anti-inflammatory medication.

Dairy
Although dairy products may not be for everyone, they do contain large supplies of calcium, which is necessary for bone health. According to the American Association for Bone Health, calcium not only prevents bone loss, but also preserves the bone mass you currently have, bolstering joint health and flexibility. You can add calcium to your diet with the addition of soft cheeses, like ricotta, cream and cottage cheese, hard cheeses, like cheddar, Colby, and Parmesan, and low or nonfat milk, yogurt, and ice cream.

Whole Grains
Whole grains are rich in fiber, which helps lower levels of the harmful c-reactive protein that causes high levels of inflammation in the body, specifically the joints. Whole wheat, barley, quinoa, triticale, and oats are all whole grain rich food options.

Whole grains

Orange Fruit
As is the case with most fruit, the darker or brighter the hue, the higher the level of antioxidant. Bright orange fruits are known to be rich in beta-carotene, a form of vitamin A which helps reduce inflammation, says the American Association for Bone Health. Add to that a high vitamin C content and you have a food perfect for fighting bone loss while supplying dietary fibers. Your best fruity weapons against joint pain include mangoes, oranges, cantaloupe, and papaya.

Leafy Green Veggies
The dark green color not only makes them look more appealing, it also gives them their high concentrations of vitamins A and C which help fight bodily inflammation. Leafy green vegetables also contain fiber, which is not only naturally filling, but also fights joint inflammation. The American Association of Bone Health credits the vitamin K in green veggies for decreasing risk of fracture and bone loss and recommends the inclusion of Brussels sprouts, endive, spinach, kale, and collards for a joint healthy diet.

What do you eat to keep your joints and tissues strong and flexible? Let us know!

Japanese Sweet Potatoes

Sweet potato

Japanese sweet potatoes really do have amazing nutritional value. Sweet potatoes are a low-calorie food containing high levels of vitamin C and dietary fiber and is often touted as an excellent food to include in any weight loss regime. The Japanese sweet potato is usually a red or purple-skinned color on the outside with a yellow to white fleshy potato on the inside. They are usually approximately 5 inches long and weigh around 130 grams – all in all one potato contains just 113 calories. The potatoes are actually quite similar to American yams but possess a much sweeter taste. The biggest producers and consumers of Japanese sweet potatoes are Vietnam, China, Japan and India and additionally it is also commonly used as a thickener and flour substitute.

The potatoes are an excellent resource of vitamin A and one medium spud contains over 400% of your recommended daily allowance. Many individuals also include Japanese sweet potatoes in their diet for their high hyaluronic acid content which is known to help keep wrinkles at bay and keep the skin looking young.

Anti-Aging
Japanese sweet potatoes are notorious for their high levels of hyaluronic acid. Hyaluronic acid has a remarkable ability to help keep our skin and tissues moist and is very effective in treating dry skin and fine wrinkles. We all possess hyaluronic acid in our bodies but as we age, levels of the compound begin to diminish, much like collagen in our skin. Hyaluronic acid maintains the skin’s elasticity and some studies have highlighted how it can even speed up healing times for wounds and scar tissue. Therefore, consuming Japanese sweet potatoes regularly would essentially help sustain hyaluronic acid levels, thereby delaying the aging process and keeping your appearance youthful.

Tissue Health
Hyaluronic acid is also abundant in cushioning and lubricating various parts of our bodies such as the eyes, joints and even heart valves. In this way, consuming Japanese sweet potatoes is also an excellent way of ensuring these parts of your body stay healthy and continue to function optimally.

Dietary Fiber
Japanese sweet potatoes contain approximately 27 grams of carbohydrates with approximately 4 grams being dietary fiber. All in all, this provides 16% of your daily recommended intake for fiber and therefore adding these potatoes to your meals is an easy and efficient way of staying in tip top condition and will ensure your bowel movements are healthy and regular.

Vitamins and Minerals
Japanese sweet potatoes are a valuable source of numerous vitamins essential for normal bodily functioning such as vitamins A, C, and E as well as B-6. One serving of potatoes contains 202% of your recommended daily allowance of vitamin A and one average sized sweet potato has 30% of your vitamin C. Alongside this, the potatoes are also high in minerals such as potassium, calcium, sodium, phosphorous, manganese, copper, iron and magnesium. These vitamins and minerals act as vital antioxidants in the body and prevent cellular damage from harmful free-radicals.